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Soursop vs. Yogurt — In-Depth Nutrition Comparison

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Differences between soursop and yogurt

  • Soursop has more vitamin C, fiber, copper, and iron, while yogurt has more vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
  • Yogurt's daily need coverage for vitamin B12 is 31% higher.
  • Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of soursop is 32.

The food types used in this comparison are Soursop, raw and Yogurt, Greek, plain, nonfat.

Infographic

Soursop vs Yogurt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +757.1%
Contains more CopperCopper +405.9%
Contains less SodiumSodium -61.1%
Contains more CalciumCalcium +685.7%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +1516.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Yogurt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more Vitamin B3Vitamin B3 +332.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +456%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +98.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +367.8%
Contains more ProteinProtein +919%
Contains more FatsFats +30%
~equal in Water ~85.1g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 g
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -56.4%
Contains more Mono. FatMonounsaturated fat +69.8%
Contains more Poly. FatPolyunsaturated fat +475%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soursop Yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soursop Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin C 20.6mg 0mg 23%
Vitamin B2 0.05mg 0.278mg 18%
Protein 1g 10.19g 18%
Selenium 0.6µg 9.7µg 17%
Phosphorus 27mg 135mg 15%
Fiber 3.3g 0g 13%
Calcium 14mg 110mg 10%
Copper 0.086mg 0.017mg 8%
Iron 0.6mg 0.07mg 7%
Potassium 278mg 141mg 4%
Vitamin B1 0.07mg 0.023mg 4%
Zinc 0.1mg 0.52mg 4%
Carbs 16.84g 3.6g 4%
Vitamin B3 0.9mg 0.208mg 4%
Magnesium 21mg 11mg 2%
Folate 14µg 7µg 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.253mg 0.331mg 2%
Choline 7.6mg 15.1mg 1%
Sodium 14mg 36mg 1%
Calories 66kcal 59kcal 0%
Fats 0.3g 0.39g 0%
Net carbs 13.54g 3.6g N/A
Sugar 13.54g 3.24g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.08mg 0.01mg 0%
Manganese 0.009mg 0%
Vitamin B6 0.059mg 0.063mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.051g 0.117g 0%
Monounsaturated fat 0.09g 0.053g 0%
Polyunsaturated fat 0.069g 0.012g 0%
Tryptophan 0.011mg 0%
Lysine 0.06mg 0%
Methionine 0.007mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Soursop
17%
Yogurt
Minerals Daily Need Coverage Score
11%
Soursop
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 10.3g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Soursop
Soursop is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 0.066g)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.